1. Sit on chair, feet flat on the floor. Allow the spine to lengthen.
2. Inhale and lift your shoulders up and back.
3. Exhale, bring them down. Repeat 4-5 times,come back to centre
4. Place your hands on your shoulders, bring the elbows together in front of the chest, then up to the ceiling, back as far as possible and then down.
5. Feel the free movement of the shoulder blades. Repeat several times, slowly and deliberately using your full range of movement.
see fig 1 - 3

1

2

3

Side Lateral Stretch

Benefits:
Stretches the muscles of the spinal column by bending the spine sideways. Opens and stretches the side of the trunk.

1. Sit comfortably on the chair, feet flat on floor. Inhale bring arms up overhead.
2. Take hold of your left wrist with your right hand (Left palm is facing the right)
3. On your next inhalation, reach even higher through your left arm, lifting from the left armpit. Extend both sides evenly.
4. Exhale and bend to the right, feeling a stretch all along the left side.
5. Keep breathing, extending as you inhale and bending to the side as you exhale)
6. Inhale and come back to center. Repeat to the other side.
see fig 4 & 5